Friday February 27, 2015

Opens Workout 15.1 and 15.1A (first attempt)

9 Minute AMRAP of
15 Toes to Bar
10 Deadlift @ 115#
5 Snatch @ 115#
followed immediately by....
In 6 Minutes work to a max load of Clean and Jerk


15.1
- So, no surprises here. I knew that the TTB's would be a kick in the balls at some point. First 3 rounds went pretty good. 4th round got pretty shitty and after that was left with mostly singles as fast as I could.
- The D/L's were pure recovery and the snatches weren't bad because there were only 5 of them. However all of that grip work really had an effect on the TTB's which would have been tough no matter what because there were so many of them.
- If I have to change anything, I would not have taken so much time before the D/L's and Snatches. I needed to hustle a lot more because I had plenty of rest during the rounds of TTB!!! There was really no need to rest before DL and Sn.
- My final score was 5 rounds + 15 TTB + 2 D/L's = 167 reps

15.1A
- I was tired after first part but I was able to recover fairly well within 2 minutes. First attempt of 205# went up no problem. 2nd attempt of 225# was fairly easy as well.
- Next attempt was 245# and I got it despite a clean that was less than perfect.
- Last attempt with about :20-:30 left was 255#. Got the clean even though it was sloppy. Failed the jerk though!!! I think I rushed it a little bit and I didn't get my head through. Same thing happened to Mat Fraser in the demo workout. I HAVE to get 255 or more next time.

So, not satisfied with this. I wanted 6 rounds on the first part and I wanted a C&J of 255# or more. Both are definitely doable!!! If I get back on the bar quicker I can easily find another :30 which is pretty much all I'd need to finish off 6 rounds.

For C&J, I think I just need to do less attempts at light weight and work up to 255 quicker. This should give me either 2 shots at 255 or 1 made attempt at 255 and one at a heavier weight.

Thursday February 27, 2015

A. Zone 1 Row for 20:00 at about 2:05 Pace

B. 4 sets of the following at 80%
     - 20 Box Jumps
     - 50 Double Unders
     - 10 Push-Ups

Wednesday February 25, 2015

A. High Hang Clean + Pause Clean from above knee, 1+1 x 4 sets, rest as needed between sets.
Work up to moderate-heavy weight for this portion, athlete choice on how they are feeling
B.  Front Squat, 1 reps x 5 sets @ 85%, rest as needed between sets.
C. Halting Snatch Deadlift @ 70%-75%, 3 reps x 3 sets, rest as needed between sets.
+
D.5 Minute Airdyne or Assault Bike for Cals
     - Did 95 Cals on the Assault. Watts were between 400-425 the whole time.
+
Rest 10 Minutes
+
50 Lateral Burpees Over Rower

     - 1:58. Last 20 reps got tough!

Monday February 23, 2015

D. For Time of the following:
1000 Meter Row
6 Muscle-Ups
750M Meter Row
6 Muscle-Ups
50 Cal Airdyne
4 Muscle-Ups
50 Cal Airdyne
4 Muscle-Ups

     - About 16:00 on this one. Struggled with the sets of 6 M/U's that followed the row. Got the 2 sets of 4 no problem for some reason.

Sunday February 22, 2015

A. Snatch, 90%, 1 rep x 3 sets, rest as needed between sets.
     - 185#. Failed at 195#
B. Clean and Jerk, work to tough single, not a max, just tough single for that particular athlete. 12 Minute Time Limit.
     - Worked to 235#
C. High Bar Back Squat, 85% x 2 reps x 3 sets, rest as needed between sets.
     - 275#

Saturday February 21, 2015

3 Rounds of the following:
15 Hang Power Snatches @ 95 lbs/75 lbs
5 Muscle-Ups
+
Right Into Next Set
+
3 Rounds of the following:
15 Overhead Squats @ 95/75 lbs
15 Chest to Bar Pull-Ups
+
Right Into Next Set
+
2 Rounds of the following:
30 Wall Balls
15 Burpee Box Jump Overs @ 24/20 inches

     -Time was 21:38. Muscle ups were tough. CTB's were especially tough.

Wednesday February 18, 2015

A. Overhead Squat, work to heavy set of 1, 15 minute time limit.
     - Sucked at these today. Got 205 but failed at 225#...Terrible.
B. 3 Position Snatch(High Hang-Mid-Thigh-Below Knee), 65%-70% x 4 sets, rest as needed between sets.
     - Worked to 135#. Didn't push it
C. 45 Minutes of the following @ 80%
Row 1000 Meters
15 Burpee Target
3 Muscle-Ups
50 Calorie Airdyne
     - 5 Rounds. No missed muscle ups...yay!!!

Tuesday February 17, 2015

A. Jerk Off Block, every 90 seconds, 70% x 1.1, 75% x 1.1, 80% x 1.1, 85% x 1.1
     - 225#
B.  Snatch Deadlift @ 100%, 5 reps x 3 sets, rest 1:30 between sets.
     - 215#
+
C. For Time of the following:
Row 500 Meters
15 Deadlifts @ 225 lbs/155 lbs unbroken
30 Chest to Bar Pull-Ups
15 Deadlifts @ 225/155 lbs unbroken
Row 500 Meters
     - 7:13. Failed hard on the CTB's. Got through D/L's unbroken and did OK on the rows.
+
Rest 12 Minutes
+
AMRAP 6 Minutes of the following:
Double Unders x 40 repetitions
Power Cleans x 6 repetitions @ 135 lbs/95 lbs

     - This sucked! Double unders were so brutal. I got 5 rounds + about 30 D/U's.

Monday February 16, 2015

A. Snatch, 85% x 1.1 x 3 sets, 90% x 1 rep x 3 sets, rest as needed between sets.
     - 155, 165, 175 then 185 for 1 rep. 1 missed attempt at 185.
B. Squat Clean, touch n go, 2 reps x 8 minutes, on the minute, every minute @ 80%
     - 210#
C. High Bar Back Squat, 80% x 3 reps x 3 sets, rest as needed between sets.
     - 275#
+
D. 4 Sets of the following @ Opens Pace of:
20 Calorie Airdyne
20 Burpees
20 Box Jumps Step Down or Repetitive @ 24/20 inches
Rest 1:1 Interval

     - 2:13 in round 1. Then around 2:30 rounds 2 and 3. Somewhere in between 2:15 and 2:30 in last round.

Saturday February 14, 2015

15 Minutes on the Clock:
3-6-9-12-15-18-21-24….
Clean and Jerk @ 135 lbs/95 lbs
Toes to Bar
Bar Facing Burpees

     - Got through the round of 15 + 18 C&J and did 2 TTB before time ran out. This was tough. I think the only opportunity to improve would be to just get back on the bar quicker in the later rounds. Really needed to push harder in the round of 18. Final score was 155

Friday February 13, 2015

A. Front Squat, work to a 1 rep max with 1 second pause.
     - Worked to 255#. Failed at 265#
B. Front Squat, 3 reps x 3 sets @ 75% of the above-no pause @ 20x1.
     - 205#
C. Clean and Jerk, 60% x 1.1 x 2 sets, 65% x 1.1 x 2 sets, 70% x 1.1 x 2 sets, rest as needed between sets.
     - Worked to 185#

+
D. 3 Sets of the following:
20 Second amrap Box Jumps @ 24/20 inches-repetitive
20 Second Thrusters @ 115 lbs/75 lbs
20 Second Airdyne Sprint
Rest 5 Minutes between sets

     - Don't remember how many reps I got. Just remember I did 9 thrusters in each round

Wednesday February 11, 2015

A. Overhead Squat, work to moderate set of 10, 15 minute time limit.

     - 155#

B. 3 Position Clean(High Hang-Mid-Thigh-Below Knee), 65%-70% x 4 sets, rest as needed between sets.

     - 185#

+

12 Minute AMRAP of the following:

15 Chest to Bar Pull-Ups

5 Thrusters @ 165 lbs/115 lbs

20 Cal Row

 Didn't do the above. Felt crushed from ;last night's workout. Neck super stiff and sore and back is tight. Not feeling the 165# thrusters or the CTB's!!!

5 rounds of

15 Cal Row

15 Box Jumps

15 Russian Swings @ 70#

Tuesday February 10, 2014

A. Jerk Off Block, 71% x 1 rep, 75% x 1 rep, 80% x 1 rep, 83% x 1 rep, 87% x 1 rep, 93% x 1 rep, rest as needed between sets.

     - Worked up to 255#

B.  Snatch Pull @ 100%, 3 reps x 5 sets, rest 1:30 between sets.

     - 205#

C. Push Press, 3 reps x 4 sets @ 85%, rest 2 minutes between sets.

     - 185#

+

D. For Time of the following:

5-4-3-2-1 of the following:

Hang Power Cleans @ 225 lbs/135 lbs

Muscle-Ups

     - 4:21 (Scaled cleans to 205#)

+

Rest 12 Minutes

+

20-15-10-5 of the following:

Shoulder 2 Overhead(Press, Push Press, Push Jerk, or Split Jerk) @ 155 lbs/105 lbs

4-2-1 of the following:

Rope Climbs-You can Use Legs

     - 8:20 (Scaled STP to 155#)

Sunday February 8, 2015

A. Snatch, 70% x 1.1 x 1 set, 75% x 1.1 x 1 set, 80% x 1.1 x 1 set, 85% 1 x 1 x 1 set, rest as needed between sets.
     - 145#, 155, 165, 175. No misses
B. Squat Clean, on the minute, every minute x 10 minutes x 1 rep—Following Weights:
60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%
     - 155, 185, 195, 215, 225, 235
C. High Bar Back Squat, 75% x 5 reps x 3 sets, rest as needed between sets.
     - 255#
+
D. 25 Minutes of the following @ 85% effort:
Row 500 Meters
10 Hang Power Snatches @ 115 lbs/75 lbs
10 Lateral Burpees

     - About 7 rounds. Hang Snatches were tough and I had to break into 6/4 pretty much the whole way through. 

Saturday February 7, 2015

A. AMRAP 14 Minutes of the following:
60 Calorie Row
50 Toes to Bar
40 Wall Balls @ 20/14 lbs
30 Cleans @ 135/95 lbs
20 Muscle Ups

- This one went about the same way as the Opens last year. Stayed on roughly the same pace getting to Muscle Ups at about the 10:00 mark. I did the W/B's unbroken this time and felt pretty good. Cleans were all singles but with minimal rest in between.

I regret that I wasn't able to knock out any big sets of Muscle Ups. I did 2 or 3 my first set but all singles after that and I missed one or 2 toward the end.

Friday February 6, 2015

A. Front Squat, work to a 1 rep max with 2 second pause.
     - Hit 265# and it was ugly!
B. Front Squat, 3 reps x 3 sets @ 85% of the above-no pause @ 20x1.
     - 225#
C. Clean and Jerk, 76% x 1.1.1, 82% x 1.1, 85% x 1, 91% x 1, 76% x 1, 81% x 1.1, rest 1-2 minutes between sets.
     - Worked up to 235#. Did mostly Squat Cleans
+
D. 30 Minutes of Recovery Row, every 5 minutes, get off and complete 15 Burpees over Rower

Wednesday February 5, 2015

A. Overhead Squat, work to a tough set of 2 for 165-185 lbs, this is it.

     - Hit 215 and stopped there

B. Muscle Snatch(2 reps) + High Hang Snatch(2 reps ) x 4 sets, rest as needed between sets.

     - Worked with 115#

C. Clean Deadlift, 100% x 3 reps x 2 sets, 105% x 2 reps x 2 sets, 110% x 1 reps x 2 sets,  rest 1:30 between sets.

     - I skipped this just.....because!

+

AMRAP 7 Minutes of the following:

7 Thrusters @ 95 lbs

7 Tall Box Jumps @ 30 inches

7 Chest to Bar Pull-Ups

     - 6 Rounds even. I did OK with this and 6 rounds was pretty much my goal. got all sets unbroken but very careful to rest between movements to avoid redlining. Gotta get better at pacing WOD's like this.

Tuesday February 4, 2015

A. Jerk Off Block, 68% x 1 rep, 73% x 1 rep, 78% x 1 rep, 83% x 1 rep, 86% x 1 rep, 90% x 1 rep, rest as needed between sets.

     - Struggled big time with these today. Only hit 255#. Missed at 265# and it wasn't close.

B.  Snatch Deadlift @ 95%, 3 reps x 5 sets, rest 1:30 between sets.

     - 195#

C. Push Press, 4 reps x 3 sets @ 82%, rest 2 minutes between sets.

      - 185#

+

D. 45 Minutes on the Clock:

Constant Movement + Vital for Breathing

500 Meters @ 90%

1 Legless Rope Climb-No Jumping

50 Double Unders

50 Calories on Airdyne(Men) or 40 Calories on Assault(Men) or 40 Calories on Airdyne(Women) or 30 Calories on Assault(Women)

      - Got 6 rounds + Row + Rope Climb. Did OK with the climbs

MondayFebruary 2, 2015

A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.
Compare to last week, and go off of feeling
     - 315#. Didn't feel too bad
B. High Bar Back Squat, 2 reps x 3 sets @ 85% of the above 3RM, rest 2 minutes between sets.
This is 5% lighter from last week
     - 265#
C. Snatch, 75%(1 rep) x 3 sets, 80%(1 rep) x 2 sets, 85%(1 rep) x 2 sets, rest as needed between sets.
     - 155, 165, 175. Felt kind of off with these today. Started my 2nd pull too early I think.

+
D. 2 Rounds for time of the following:
30 Wall Balls @ 20/14 lbs
5 Muscle-Ups
     - 3:16. I smoked this. Unbroken on wallballs and got both sets of M/U's unbroken too
+
Rest 3 Minutes
+
2 Rounds for time of the following:
15 Hang Power Cleans @ 135 lbs/95 lbs
15 Box Jumps Overs
     - This is where wheels started to fall off. I cheated my rest a bit before starting this and I still wasn't well recovered. Got through the Hang Cleans unbroken but box jump overs were dog slow. Was completely crushed after finishing.
+
Rest 3 Minutes
+
4 Rounds for time of the following:
3 Squat Cleans @ 205  165 lbs touch n go/125 lbs touch n go
10 Lateral Burpees

     - Kevin scaled me down to 165# and even with that, I could not finish this workout. Was completely gassed unable to breathe. The 165 cleans felt excruciatingly hard. Don't know what happened here but it was incredibly frustrating

Sunday February 1, 2015

Muscle Ups- 1 rep on the minute for 20:00

Felt pretty good with these today.

Saturday January 31, 2015

18 Minute AMRAP

25 Box Jumps
30 Snatch @ 75#
35 Burpees
25 Snatch @ 115#
25 Box Jumps
20 Snatch @ 155#
35 Burpees
15 Snatch @ 175#
25 Box Jumps
10 Snatch @ 195#
35 Burpees
5 Snatch @ 215#


Got through the 155# snatches, then 20 Burpees